Something like pull ups or curls are perfect for eccentric practice because you can cheat your way to the top and perform a nice slow eccentric. Controlled down, sometimes a little slow, holding the bottom position for a second and then exploding up. The first one has to do with concentric vs. eccentric parts of a resistance exercise. In addition, median power frequency decreased for VL and RF. The adaptive responses to two different resistance training regimens were compared. So you want to use a weight that you can manage (85% of your 1 repetition max) and do the concentric movement fast and the eccentric movement slow. Subjects: 24 men were recruited (4 dropped out), mostly in their early to mid 20s, and of normal height and weight (1.77 ± 0.08m, 70.9 ± 8.0kg). As stated, fast eccentrics create more tension than slow eccentrics. Eccentric loads can bring about forces 160% as high as can be found in the “concentric” or “up-phase”. All field sports include large amounts of acceleration and deceleration within the game. I like a more controlled eccentric for athletes and accommodating resistance movements. After all, what goes up must come down. If you have a training partner you can help things like your bench by having him push down on your last set while you try to hold back as much as possible for each rep, you'll load your pecs more than you've ever done before. Super slow training means performing a lift using a very slow movement speed on both the concentric and eccentric phase. Again, you can do this with squats, presses, and deadlifts, but you can also do it with pushups, pullups, and dips. Interestingly, that’s also the case with training programs that emphasizes eccentric training. If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. slow on the eccentric then, slower concentric. The concentric phase is when the athlete starts … There is an interesting strategy currently used on sprinters: they do 1 rep max deadlifts and simply drop the weight - NO eccentric, only the positive, explosive portion. This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. Not so fast! When someone or something is described as “eccentric,” it often has a negative connotation. Another example of an activity that involves fast eccentric contractions is sprinting. The 4-count (eccentric) part of each repetition builds muscle faster. As far as lifts like deadlift or bench, you can focus on eccentrics with a light weight, but it is a bit hard to focus on a bench eccentric and get the bar back up. The 4-count (eccentric) part of each repetition builds muscle faster. I tend to 11x0 or 21x0 for some exercises like push-ups. 1. It's fairly common advice to do a slow eccentric portion of most exercises in order to maximise time under tension and better stimulate hypertrophy. To have a weight light enough to explosively lift it, will mean it won't have much effect on the slow eccentric. For power training the Concentric phase is very fast (<1 second) and that the Eccentric phase is slow and controlled. Repetition speed – how fast you lift a weight and how fast you lower a weight – has always been somewhat of a controversy among lifters. The isometric phase is the pause at the bottom of the squat. Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. You see, faster concentric tempos, So while bros who preach about slow eccentrics aren’t doing much harm, following advice to intentionally slow the concentric … During an eccentric muscle action, “…the muscle lengthens because the contractile force is less than the resistive force.” (Haff, page 32) We see eccentric contractions all the time in sports. Train slow, get slow? The eccentric (negative) portion of the rep: this is the lowering part of the rep and you are moving the weights from the ending position back to the starting position. I recommend focusing on completing your reps at a reasonable, controlled pace. Eccentric quadriceps strength increased 15-17%, whereas slow and fast concentric strength increased 15 and 8%, respectively. BPI Sports Recommended for you Oh you want endurance? 50%of max. The fast twitch fibers were damaged on day three when biopsied, but the slow twitch weren’t until the seventh day, just after the end of the testing. Second, muscles with slow fiber dominance were more susceptible to negative results from the long bouts of eccentric exercise. For hypertrophy or endurance, sure. Press J to jump to the feed. Hope this helps! I was just reading an article about the damages in the muscle during an eccentric muscle contraction compared to concentric contraction. The few studies that have been done comparing the effects of slow and fast eccentric-only training show similar results. s (-1)) of one arm and a fast velocity exercise (FV: 210 degrees . The concentric phase is when the athlete starts to … Is it worth increasing the eccentric time in our concentric … The adaptive responses to two different resistance training regimens were compared. Basically, controlled is the name of the game. The majority of exercises include an eccentric and a concentric phase. The majority of exercises include an eccentric and a concentric phase. Slow Reps vs Quick Reps? Pre- and posttraining median power frequency did not differ between eccentric and concentric contractions. Ah but real gains are had in the concentric phase. Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions. The order of measurement sessions was randomised, and the order of slow and fast (concentric or eccentric) conditions within each session were also randomised and completed before ISO. In a dumbbell bench press, this is when you are lowering the weights. This means that they are maximizing the strength for their body weight and composition, while not building extra mass that could weigh/slow them down. Research from McMaster University recently demonstrated that fast eccentric contractions (<1 second down) produce greater muscle damage (i.e., Z-line streaming) than slow eccentric contractions (>3 seconds down). Subjects in the control groups performed slow (ECC-S) or fast (ECC-F) MaxECC without IPP. Like doing a negative I guess you would say on the eccentric part? s (-1)) of the other arm, separated by 14 days. By Ivan Nikolov. The concentric phase -- raising the weight -- involves the positive contractions. Press question mark to learn the rest of the keyboard shortcuts. Maximal isokinetic concentric torque (MVC), muscle soreness (SOR), and muscle thickness (MT) were assessed before, immediately after, and 1-4 days following the MaxECC. It is the magic pill for strength development. SLOW, and CON. Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . The difference between concentric and eccentric is the purpose of the movement. Cookies help us deliver our Services. Slow Eccentric Training is excellent for everyone. Focusing on eccentric can be massively beneficial to muscle hypertrophy. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Here are a few examples: Eccentric exercises: 1. 1 group performed a 6 second eccentric; The concentric portion was performed in 2 seconds for all groups with a 1 second pause; Exercise was a barbell smith machine squat with 4 sets x 6 repetitions (80-85% RM ) as the dosage; Note: The slow eccentric training cadence is very similar to the one promoted in the Triphasic System and The Flight System (I initially recommend 3-5s eccentrics, but that tends to take too long for most people so 2-3 is similar and cuts half the time). You see, faster concentric tempos, So while bros who preach about slow eccentrics aren’t doing much harm, following advice to intentionally slow the concentric … Lower the weight under control, but always lift each rep with maximal effort like you’re trying to blast it through the roof.” This is a direct quote from a past article I … Continue reading "3 Reasons to Lift Weights Slower" Actually focus on the concentric, the eccentric doesn't really matter much unless you want explosive strength, so focus on the eccentric and just forget about the concentric for explosive strength. I am probably entirely wrong but while both help strength and endurance, I've always associated concentric more with strength and eccentric with endurance. (Fast) or slow-velocity (Slow) squat eccentric-only training. Nordic hamstring curls Concentric part of an exercise is when the muscle shortens in length, usually the lifting phase. Tempo is broken down into two phases: the concentric phase and eccentric phase. Combining SET with contrast training or other … 2-3s uniformly slow controlled eccentric and 1 seconds concentric. What to do: Train to a biomechanically appropriate depth, engrain it with a controlled eccentric, and complete the lift. Tempo sets are commonplace in powerlifting, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I recommend focusing on completing your reps at a reasonable, controlled pace. Following the explosive contractions, maximum voluntary contractions (MVCs) were performed Basically, this is relevant to any kind of resistance exercise. You do negatives, which means you're stronger on your negatives. Yeah, focusing on the negatives are important as well imo. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Twelve untrained subjects performed a series of slow velocity isokinetic eccentric elbow flexions (SV: 30 degrees . For concentrics, the common advice seems to be to use a 10x0 timing. (3) Therefore, it doesn't matter if the muscle contraction is concentric or eccentric in nature, research has demonstrated that a faster tempo will lead to more hypertrophy than a slower one. Moreover, the subjects had to perform ~40% more repetitions on the concentrically trained arm, to ensure total work was equal, or, put differently, to make up for the greater muscle force generation (+60% total work per repetition in eccentric vs. concentric) during eccentric dynamometer curls. Contrary to the claims of hundreds of bodybuilding articles written over the last decade, the tempo of the lifting phase of an exercise does not affect the … Faster (i.e. I - personally use, and - generally advocate just using a concentric as fast as you can do, and control the eccentric portion, with weights that are challenging. - 60 Seconds to Fit with James Grage - BPI Sports - Duration: 1:57. The Eccentric Phase; The Isometric Phase; The Concentric Phase; In a squat, the eccentric phase is the lowering phase to the bottom of the squat. It's the tempo notation used in the recommended routine and other places (e.g., OG2). Research shows that faster speed eccentric contractions result in a release of more growth factors, more satellite cells, and greater protein synthesis than slow speed eccentric contractions. Fast eccentric training consisted of nine sets of nine eccentric-only repetitions at 70% of 1-RM with <1 s duration for each repetition. By using our Services or clicking I agree, you agree to our use of cookies. Eccentrics are great for size, but wear out the muscles too fast to be used for strength or endurance training. If you focus too much on longer eccentric motions, your concentric motions will suffer in strength from exhaustion. Personally, I have experienced this when bulking/cutting. In their study, slow and fast eccentric exercise protocol had a similar effect on plasma CK activity and isometric torque; however, the differences in kinetics recovery of concentric and eccentric torque, muscle swelling, and SOR suggested that there were different extents of EIMD (Paddon-Jones et al., 2005). They lost strength faster and recovered slower. For other ones or for non-athletes I’m not sure it matters as much. Then go back and focus on slow eccentric motions to finish off the exercise. During a game, an NFL player can hit speeds of 20 miles an hour within 20 y… Concentric movements don't damage the muscle as much eccentric movements do. For me personally I’ve always focused on the concentric part of any any of the big 4 (deadlift, squat, bench, and OHP). Nordic hamstring curls But the fast-twitch type II fibers increased 10 times more in the eccentric-only group than the concentric-only group! Start your fitness journey with our Recommended Routine and wiki. The fast twitch fibers were damaged on day three when biopsied, but the slow twitch weren’t until the seventh day, just after the end of the testing. lighter) eccentric-only training, if your goal is primarily to get stronger (Paddon-Jones et al. What do they mean? FAST. This improves stability in the appropriate range of motion and improves future lifting performance. Focusing on eccentric can be massively beneficial to muscle hypertrophy. But there are exceptions where all the work is eccentric or concentric, or one of the phases is emphasized. Studies on elite sprinters found that shorter ground contact time (when the foot touches and leaves the ground during a step) is a characteristic of superior sprinters. This seems to debunk the whole ‘Time under tension’ thing. For eccentrics alone (i.e., before you can do even one concentric), the common advice seems to be to take it slow and take several seconds to complete movement. Negatives or eccentric muscle contractions create more muscle tension than any other form of exercise. This would then explain why fast eccentric contractions seem to display a greater tendency towards fiber type-specific hypertrophy than slow eccentric contractions, because they involve a … This study examined whether the velocity of eccentric exercise affected the magnitude of muscle damage. At 60% of 1RM squat, both fast and slow eccentric conditions produced greater (p < 0.001) PCV than normative duration with fast also producing greater PCV than slow … Speaking of contraction speed, it's been demonstrated that fast concentric contractions induce more muscle growth than slow concentric contractions. A fast eccentric move is not only fast but also controlled. https://www.google.com/search?q=suppversity.com+slow+eccentric. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Like to use a 10x0 timing tension ’ thing similar results potent stimulus for growth than slow eccentrics few... For example, the common advice seems to debunk the whole ‘ time under tension ’ thing someone or is! Concentric and eccentric is the pause at the bottom of the movement will mean wo. 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